Team Workouts

teams-visual

  • Open and Pro Team Events 1 & 2: DB Snatch/Box jump over

    Points: 100 points each
    Location: Open
    **Saturday morning**

    Event 1:
    Male pair for time:
    10 Rounds of
    10 Alternating single-arm DB snatch
    10 Box jump overs

    Time cap: 9 min

    then,

    Event 2:
    Female pair for time:
    10 Rounds of
    10 Alternating single-arm DB snatch
    10 Box jump overs

    Open – 55/35 lb. DB, 24/20” Box jump
    Pro – 85/55 lb. DB, 24/20” Box jump

    Time cap: 9 min

    Event 1 (time) – Total time for men pair to complete the workout. Add one second for every rep not completed.
    Event 2 (time) – Total time for women pair to complete the workout. Add one second for every rep not completed.

     

    Sponsored by
    NF SPORTS

     

    Workout Flow:

    At 3, 2, 1 – GO! This workout begins with male pair alternating between rounds of 10 alt. DB snatch and box jump overs. Male 1 will go first with 10 DB snatch, then 10 box jump overs. Then, male 2 will go for 10 DB snatch and 10 box jump overs. After the completion of each round, the box must be advanced (likely by male 2) to the next round marker on the ground.

    Once male pair have completed 10 rounds, they will both run back across the starting line for their finish time and for the women to begin. The women will do the same number of rounds and reps, and each time advancing the box forward to the next round marker. The women’s time will be complete on the final box jump (they do not have to run across starting line).

    The male pair have 9:00 to complete the workout and run across starting line. For every rep not completed, one second will be added to their workout time, including 1 rep for running across the start line. The women will begin the workout at 9:00, and the same rule applies to the female pair, where one second will be added for every rep not completed.

     

    Movement Standards notes:

    Alternating single arm DB snatch – DB will begin on ground and be lifted in one motion to overhead where the judge will look for the DB to be held over the body under control before the rep is counted. The DB held above the head to the side or front of the body will not be counted. The DB will then be controlled back down to the ground and then next rep done with the other arm.

    Box jump overs:
    Option 1 – Two-footed jump onto the box with both feet, then jump or step down to the other side.
    Option 2 – Two-footed jump over the box, landing on the other side.
    Option 3 (Open and Masters division only) – Step onto the box with both feet, then step or jump down to the other side.

    For all options, you may NOT touch the box with your hands.

  • Open and Pro Team Event 3 & 4: 14 min AMRAPs

    Points: 100 each
    Location: Open
    **Saturday afternoon**

    Event 3:
    AMRAP 14:
    5 Double unders (Pro – 10)
    20-yard sled push

    Event 4:
    AMRAP 14:
    4 Alternating 30# sandbag weighted lunges (Pro – alternating bodyweight pistols)
    10/8 Calorie row

    Increase the double unders by 5 (Pro -10) each round.
    Increase the Lunges (Pro – Pistols) by 4 each round.
    Sled – Pro: 90 lb., Open: 50 lb. added to sled.

    Event 3 (reps) – Total reps completed. Sled = 1 rep
    Event 4 (reps) – Total reps completed.

    Time cap: 14 min

     

    Sponsored by:
    LIVWELL

     

    Workout Flow:

    At 3, 2, 1 – GO! The team will begin working on both AMRAP’s simultaneously. Only one person may work on either AMRAP at a time (2 ppl from the team can be working at a time, one on each). Each member of the team is required to do at least one round of each AMRAP.

    Team members may switch from one AMRAP to the other as frequently as they’d like just as long as the same person that starts a round, completes it (ie, if you start DU or Lunges/Pistols, you must complete the sled or row). A tag behind the start line is required for a partner to start the next round. A team member can do back to back rounds as long as he/she crosses behind the start line to simulate a tag.

     

    Movement Standards notes:

    Double unders – Standard double under requirement.

    Sled push – Sled will be pushed with “high handles” down 10-yards. Then, it will be returned via “low push” handles. Sled must pass over the marked line on each distance.

    Alternating sandbag weighted lunges – A 30 lb. sandbag will be held at the chest while the athlete lunges to touch the knee to the ground. An Abmat may be used on the ground to protect the knee. Forward or reverse lunges are acceptable. Athletes must return to fully standing with both feet in alignment after each rep.

    Row for calories – The rower will be reset each time, either by the athlete or judge, and pass 10 calories for men, 8 calories for women, before the athlete can exit the rower.

    Alternating pistols (Pro) – Standard pistol requirements. A full squat is required on one leg before moving to the next. Holding the foot is permitted as long as it is held in front of the body and the foot does not touch the ground before coming to a standing position.

  • Open and Pro Team Event 5: Team Obstacle Course

    Points: 100
    Location: Rooftop
    **Saturday 9:30-4 (TBD)**

    Event 5:
    Obstacle course relay. Each member of the team will contribute one lap of the obstacle course for a team score.

    Time cap: 8 min

    Event 5 (time) – Total time for entire team to each complete one lap of obstacle course.

     

    Sponsored by:
    KILL CLIFF

     

    Workout Flow:

    At 3, 2, 1 – GO! The first member of the team will begin at the start line and run one lap of the obstacle course. Once arriving at designated spot, he/she will tag the next member of the team for a lap. This continues until the final member runs their lap for a total team time.

    Note – Teams will check in to the Obstacle course at the stairwell on the west end of the building 10 minutes prior to their heat time. Teams will be escorted to the roof and be given a safety brief of the obstacles. There will be NO spectators allowed on the rooftop.

  • Open and Pro Team Events 6 & 7: 15-12-9

    Points: 100 each
    Location: Stadium
    **Sunday morning**

    Event 6:
    MF1 for time:
    15 Synchro bar facing burpees
    15 Synchro deadlifts
    15 Synchro pullups
    12 Synchro burpees
    12 Synchro cleans
    12 Synchro pullups (Pro – Chest to bar)
    9 Synchro burpees
    9 Synchro front squats
    9 Synchro pullups (Pro – Bar muscle ups)
    Then,
    AMRAP Ring muscle ups

    Time cap: 9 min

    Event 7:
    At 9:00, MF2 will begin for time:
    15 Burpees over bar
    15 Synchro deadlifts
    15 Synchro pullups
    12 Synchro burpees
    12 Synchro cleans
    12 Synchro pullups (Pro – Chest to bar)
    9 Synchro burpees
    9 Synchro front squats
    9 Synchro pullups (Pro – Bar muscle ups)
    Then,
    AMRAP Ring muscle ups

    Time cap: 9 min

    Open – 135/95 lb., Pro – 185/125 lb.

    Event 6 (time) – Total time to complete through pullups. Two seconds will be subtracted from time for every muscle up completed. One second will be added for every rep not completed to the pullups.
    Event 7 (time) – Total time to complete through pullups. Two seconds will be subtracted from time for every muscle up completed. One second will be added for every rep not completed to the pullups.

     

    Sponsored by:
    FALSE GRIPS

     

    Workout Flow:

    At 3, 2, 1 – GO! This workout begins with the first male/female pair doing synchronized bar facing burpees, where they will then continue to deadlifts, and pullups, then cleans, more pullups, then front squats, and finally pullups again. Pro divisions will do C2B and then bar muscle ups in place of the pullups in the 2nd and 3rd rounds.

    Once the pullups (Pro – BMU) are completed within the 9:00 time cap, the pair will have an opportunity to reduce their time score by doing AMRAP muscle ups in the remaining time of the 9:00, each counting for two seconds subtracted from their total time. If the pair chooses to not do the ring muscle ups, their score will be time taken to complete the final pullups (Pro-BMU’s).

    At 9:00, the first pair’s workout is complete, and they must run across the line for the next pair to begin their workout. They will begin the workout for the same number of rounds and reps and be given the same opportunity to reduce their time by doing ring muscle ups.

    If a pair does not complete the workout (through the final set of pullups (Pro- BMU) in the 9:00 cap, they will be given a score of 9:00 plus one second for every rep not completed.

     

    Movement Standards notes:

    Synchro bar-facing burpees – Athletes must have their chests touching the ground at the same time before doing each rep. Normal burpee standards apply.

    Synchro deadlifts – Athletes must be fully standing with the bar at the completion of each rep at the same time with hips and knees open.

    Synchro pullups – Athletes must have chins over bar at the same time.

    Synchro power cleans – Athlete must have the bar on the shoulders in the finished position of the power clean at the same time with hips and knees extending.

    Synchro front squats – Athletes must be fully standing together at the completion of each rep.

    Synchro chest to bars (Pro) – Athlete chests must contact the bar at the same time.

    Synchro bar muscle ups (Pro) – Athletes must be locked out on the top of the bar muscle up at the same time.

  • Open and Pro Team Event 8 & 9: Team Shuttle Sprint

    Points: 100 each
    Location: Open
    **Sunday afternoon**

    Event 8:
    At 0:00
    For time:
    Each member of the team will run a 50’ and 100’ shuttle sprint, tagging the next person in line until the final team member crosses the finish line.

    Time cap: 2 min

    Event 9:
    At 3:00, teams will complete for time:
    100 team worm squats (Pro – 125).

    Worms must advance every 25 reps.

    Event 8 (time) – Time to complete.
    Event 9 (time) – Time to complete. One second will be added for every rep not complete.

    Time cap: 12 min

    Worm weight is 250 lb., with 4 alternating heavy (75 lb.) and light (50 lb.) Brute Force sandbags roped together.

     

    Sponsored by:
    BRUTE FORCE

     

    Workout Flow:

    At 3, 2, 1 – GO! Event 8 begins with the first athlete running a 50’ and 100’ shuttle sprint. They will tag the next person in line who will do the same thing, and continuing until the last athlete crosses the starting line for their final team time. There is a 2:00 cap to complete this workout. Teams will be given a 1:00 transition time to walk to the other end of the field to their worm for event 9.

    For Event 9, at 3:00, teams will pick up their worms and carry them 100’ to the start line where they will be required to drop their worm to the ground in order to face in the opposite direction and begin the squats. They will do 25 synchro worm squats in the first designated area. At the completion of 25 squats, they can then advance the worm to the next designated area. Teams must do their squats in the designated area for the squats to count. The workout is done once the 100th (Pro – 125th) worm squat is complete and the team runs across the finish line.

    The team may put the worm down at any point to rest or switch shoulders. But, it must be returned to a standing position before resuming the squats. The worm may be held at the shoulders (not put down) upon finishing one set of 25 and moving to the next.

     

    Movement Standards notes:

    Shuttle sprint – Athlete will begin behind the line and sprint to the mark and touch over the 50’ line, then return and touch over the start line, then run to the 100’ line and touch over the line, then finally sprint back to the start line and touch the next athlete in line. Touches and tags are required.

    Worm squats – All four athletes will lift the worm to the shoulders and then do a full-depth squat at the same time, then stand to a locked out position. Worm must be held on same shoulders by all athletes. Athletes and worms must do squats within the designated area.